• Aliena (Ali) Davis, DC

Blue Zones Power 9: 80% Rule

“Eat mindfully and stop when 80% full,” is the recommendation of the Blue Zones Project Fort Worth for this attribute. This simple rule can help to prevent unintentional overeating, leading to healthier dietary choices all around.

Having a hard time following this rule? Here are some tips to help!

  1. Don’t eat in front of the TV. This will make it easier for you to be in tune with your body and realize when you’re starting to get full.

  2. Use 10-inch plates. This recommendation from BZP is based on the idea that the size of your plate may influence how much food you eat in one sitting.

  3. Fill up on fiber. Fiber, which can be found in whole grains and veggies, helps you feel full without going overboard on the calories - plus it’s essential for a healthy digestive system! Win-win.

  4. Remove technology from your meals. Inhaling lunch in front of your computer at work or indulging in a late night snack while browsing Facebook on your couch - all can contribute to unintentional overeating. Instead, go outside with coworkers for a quick lunch break and enjoy nature and friendly conversation. Assemble the family around the dining room table for weeknight dinners whenever possible.

  5. Slow down. As often as possible, focus on savoring the flavor of your food. This gives your brain and digestive system time to communicate so that you know when you’re truly full.


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